Hey friends!

It’s the second-to-last Friday in August which means that this time next week, I’ll almost be en route to Challenge Penticton. #freakingoutaLOT! I can’t believe it’s almost here, and strangely at the same time, it feels like I’ve been training forever.

With just over 1 week to go I still have a few things to do like take my bike in for a quick check-up and pack all my gear (because triathlon is definitey not a minimalist sport), but for the most part I’m feeling prepared. Tomorrow and Sunday will be my last big-volume training days, then it’s taper time. What am I going to do come September when I don’t have to ride my bike for 5 hours on a Saturday morning?!

Work It Out

Last weekend I had the chance to meet one of my amazing blog readers (hi Jenny!) while waiting outside the Vancouver Convention Centre for the Seawheeze Runner’s Shop to open. We had a grand chat at around 4am about everything from the race and Lululemon to Vancouver’s must-see attractions to calligraphy and scrapbooking (I’m not joking). We also talked about Jenny’s upcoming races, one of which is the Marine Corps Marathon. She asked if I had any speed workouts that she could toss in amongst all of her longer distance training, so this week I’m delivering exactly that.

The Fast Track Workout

Although this workout is intended for a track, you could totally do it on a treadmill. If you’ve got a GPS watch, you could even do it anywhere you’d normally go for a run outside. After a short warm-up, you’ll do half mile, quarter mile, and 1/10 mile repeats, increasing in intensity as you progress through the workout.

I’ve referred to the rate of perceived exertion scale to use as a guide for intensity, with 1 being sitting on the couch and 10 being an all-out everything-you’ve-got sprint. The ten 0.1-mile intervals are meant to be HARD, so make sure you give them everything you’ve got left!

Fit Bit Friday 206 - The Fast Track Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

This week’s tune, Ex’s and Oh’s by Elle King is one I heard on the way to the pool at 5am on Wednesday, the time of day when all great songs are discovered, of course. It’s really catchy, upbeat, and I love Elle’s unique voice. The video is a little obscure but the song itself is good!

Have A Read

Now it’s over to you! Tell me…

  • Are you currently training for any fall races?
  • Runners, what are some of your favourite speed workouts?